Why am I hungry after I just eat?

It really depends on the macro breakdown of what you're eating & satiety index of the food.

Satiety is the feeling of fullness and the suppression of hunger for a period of time after a meal. The feeling of satiety occurs due to a number of bodily signals that begin when a food or drink is consumed and continue as it enters the gut and is digested and absorbed.

The body digests different macronutrients at different rates, and the combination of protein, carbohydrates and fats in a meal affects how quickly it moves through your system. 

Carbs have the shortest digestion time—and refined ones, like cookies, are digested quicker than unprocessed carbs, like the apple, which tend to be rich in fiber—so they can provide quick energy. 

Protein, on the other hand, is digested more slowly than carbohydrates. The digestion process doesn’t begin until it hits the stomach. Eating protein and vegetables before carbohydrates can lead to lower post-meal glucose and insulin levels.

Fats take the longest to digest—not only are they the last of the macronutrients to leave the stomach, but they also don’t go through the majority of the digestive process until they hit the small intestine

Let’s look at some food examples

High-fiber foods not only generally provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories

BOWL OF OATS - A complex carb, oatmeal is a great source of soluble fiber and has a high satiety ranking, as it soaks up water and delays emptying into the stomach. It has a longer digestion time than a refined cereal, like coco pops.

SALAD - If you add an oil-based dressing or a protein like cheese or chicken, digestion will take longer. While a salad on its own will digest quickly, the high water and fiber content of lettuce and vegetables helps you feel full.


If we feel really full or ‘satiated’ after a meal then hunger is likely to be suppressed for longer and we may eat less at the next meal. But, if we do not feel very satiated then we are likely to get hungry again more quickly and may be tempted to snack between meals or eat more at the next meal.  So, if we can understand how to enhance these feelings of satiety after eating, this may help to control how much we eat later.

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